Squat Seq #2 in warmup llike this a lot! Did it 3x
A. Back Squat: 5 sets - 320x6; 340x4; 367x2; 340x4; 320x6 @21X1, rest 5 min 320x6;340x4;367x2;340x4; 320x6
B. Cyclist Back Squats: 3 x 6,6,4 @ 30X0, rest 90 sec 225x6, 225x6, 245x4
C. VMO Pistols: 3 x 2-4 @ 31X2, rest 60 sec b/t legs 3sets x 4reps/leg
notes-these are reg. pistols with a light band @the knee pulling the knee out. You will have to activate the VMO more strongly to keep the knee in line w/the toe. Only do on the strong side what the weaker side could do!
D. Shinbox Switches, extend to Pigeon: 3 x 5/5 slowly, hold ea. 5 sec. did 10/10 felt best it's felt
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